Hydration
Most people are chronically dehydrated and never even realize it. Oftentimes when people are tired or light-headed they reach for coffee or food, but in reality they may be better off having a glass of water.
All it takes is 1% of dehydration to reduce endurance, strength, and cognitive performance; in fact, if you feel thirsty, you’re already dehydrated! Symptoms can include dry skin, fatigue and weakness, increased body temperature, muscle cramping, headaches, nausea, darker urine, dry mucous membranes (eyes, nose, mouth), dizziness, moodiness, and difficulty concentrating and remembering.
Water can also help with weight loss since it makes you feel fuller, especially when consumed before a meal, and it replaces calorie laden drinks like pop and juice, which make up over 400 calories a day in an average person’s diet.
So how much water do you need?
There are many recommendations out there: 8 cups a day, 30-40mL of water for every kilogram of bodyweight, 16 cups of water a day for men and 11 cups for women from fluid and non-fluid sources, half your bodyweight in ounces—the list goes on. Your best bet is to stay ahead of your thirst and sip often throughout the day while drinking a glass or two of water with your meals. It’s also important to drink at least 1-2 cups of water before, during, and after exercise, and increase water intake by a cup or two when the weather turns hot.
Although water is the optimal way to hydrate, you can still get your H2O from coffee, tea, fruits, vegetables, juices, and even soda, but recall the disadvantages that may come with those beverages, namely sugar, sodium, and caffeine.